Comparing Nutrients in 7 ounces Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Red Kidney Beans	Recommended Dietary Allowance
Energy	25.5% 738kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	25.6% 4.35g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	94% 122g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	5.75% 4.17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.7% 20g	79.4% 30g	38g per day for Men 19-50 years
Protein	44% 24.6g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	218% 1965μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	222% 35.5mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	273% 3.55mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	354% 1417μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	560% 13.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47% 42.5mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	47.3% 284IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.42% 0.81mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Red Kidney Beans	Recommended Dietary Allowance
Calcium	71% 708mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	0.11% 4.37μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	717% 57.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	307% 7.07mg	96% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	101% 708mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	65.8% 986mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.2% 7.46g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, GENERAL MILLS, CHEERIOS VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have more Vitamin A, 2.1 times more Vitamin B1, 8.5 times more Vitamin B3, 4.5 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 4.8 times more Vitamin C, more Vitamin D and 2 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.2 times more Vitamin B2 and 2.8 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• 7 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 7 ounces for Cereals ready-to-eat, GENERAL MILLS, CHEERIOS vs Red Kidney Beans:

• 7 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 4.3 times more Calcium, 4.3 times more Iron, 3.2 times more Manganese, 7.8 times more Selenium, 41.4 times more Sodium and 4.8 times more Zinc than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.8 times more Copper and 2.1 times more Potassium than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Red Kidney Beans contain similar levels of Magnesium and Phosphorus per seven ounces.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 6.2 times more Fat, 10.4 times more Saturated Fat, 9.6 times more Omega 6 and 2.1 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.3 times more Omega 3, 1.5 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• Both Cereals ready-to-eat, GENERAL MILLS, CHEERIOS and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6